Chapter 22: Panic Attacks & Anxiety
Tools to help you through overwhelming moments.
The 5-4-3-2-1 Grounding Technique
Use this method to reconnect with the present moment when you feel overwhelmed or are experiencing a panic attack.
5
Things You Can See
Look around you and name five distinct objects. Notice their color, shape, and texture.
4
Things You Can Feel
Bring your attention to the physical sensations. Notice the texture of your clothing, the surface you're sitting on, or the temperature of the air.
3
Things You Can Hear
Listen carefully to your surroundings. Identify three different sounds, near or far.
2
Things You Can Smell
What can you smell? If you can't smell anything, imagine two of your favorite scents.
1
Thing to Ground You
Focus on one thing you know is true. 'My name is...' or 'I am safe in this room right now'.
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